One of our main concerns in life is to keep our health as long as possible in excellent conditions, mentally, bodily, and spiritually. In women´s frequent cases, these conditions matter quite much. They always love to enhance their wonderful appearance and feel their skin as much impeccable as they wish.
This perspective or point of view comprises successful ways of managing the weight, reaching and keeping an ideal weight. In many circumstances or situations, the weight control implies not only weight loss but also consequently how to have the strong willpower to keep the weight off. For such reasons, herein raises two suitable questions: can women conceive or count on a healthy weight loss? Is it possible to carry on an ideal Healthy Weight Loss for Women?
As women are usually eager to find out ways of having a healthy weight loss, it is very important to shoot an appraising glance at their eating, their physical activities and their behaviors related to how to control their weight. By trusting on your wisdom, including a variety of information, your decisive commitment, inner support, and keen tenacity, you are able to discover on your own what are the challenges you have to overcome.
Healthy eating and choices
The Breastcancer.org mentions that “Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals”.
People all over the world eat a combination of food and nutrients and the whole diet constitutes or develops eating patterns. These eating criteria or models may have accumulative effects on health. All individuals can have tailor-made eating patterns regarding their personal or traditional, food, budget and culture preferences.
The 2015-2020 Dietary Guidelines for Americans (1) give recommendations applicable to women and men of all ages concerning to have healthy eating patterns as you can read below:
Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. A healthy eating pattern includes:
1.- A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other fruits, especially whole fruits, grains; at least half of which are whole grains, fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages. You can see my post about The Mayo Clinic Diet.
2.- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products, oils.
A healthy eating pattern limits:
- Saturated fats and trans fats, added sugars, and sodium.
- Key Quantitative Recommendations are provided for several diet components that should be limited and of a particular public health issue… Their specified limits can be of great help to individuals to achieve healthy eating patterns within calorie limits:
- 1. – Consume less than 10 percent of calories per day from added sugars.
- 2. – Consume less than 10 percent of calories per day from saturated fats.
- 3. – Consume less than 2,300 milligrams (mg) per day of sodium.
- If consumed, alcohol should be used up moderately —up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.
The portion-controlled meal is an interesting element you can bring about because this feature produces significant weight loss and improves the quality of the diet allowing important and entire changes to occur all of them throughout appropriate weight maintenance.
Although choosing nutritional food is considered important, a challenging, provoking physical training program is also another supportive pillar regarding both your healthy weight loss and your body in excellent conditions. This aspect is frequently neglected but it counts for your long-lasting success in the process of managing your weight and preventing diseases.
A physical activity program adapted to the medical conditions of each individual or to the needs of healthy persons is a paramount concern for complementing healthy eating when pursuing the goal of weight loss.
Training programs that combine aerobics and muscle strengthening have been scientifically proved to have an excellent impact on weight loss and its maintenance.
It is important to note that for women the physical training programs have to be specifically designed for them by their trainer, taking into account their age, their physical and emotional conditions, and their budget.
Undoubtedly, you can find support in your community, your friends, co-workers, and family members to adhere closely to your physical training. You can also apply or use your imagination to build up appealingly creative strategies that will strengthen your daily training routine.
Behavior towards weight loss is very important
Behavioral interventions to foster lifestyle changes are rewarding approaches to promote weight loss. Needless to express that these interventions require a lot of time and commitment from the participant and support providers.
There are simple behavioral principles applicable to the goal of weight loss like:
1. Set long-term weight loss goals that are attainable and in compliance with successful standards.
2. Set specific goals for dietary intake, physical activities, health outcomes, and weight management.
3. Integrate a measure of accountability for every goal. Connect your goals to the office visit to assess your progress, afford support and stimulus.
4. Have a registered dietitian/nutritionist and an individual nutrition plan culturally appropriate, feasible, affordable and attainable, to assure success. It will be of about 1200–1500 calories/day for women.
5. Self-monitoring weight, food intake, and physical activity are the foundation of success for weight loss to avoid overeating, to select healthy food, or get up and move after sedentary periods of time.
6. Use stimulus control strategies at home to alter the environment and stimulate healthy eating and exercise patterns. Implement tactics for problem-solving. Individuals are encouraged to think in a different way about their problems and develop innovative solutions.
7. Learn how to solve social eating and the eating issue or difficulty when not at home by controlling the portion size. Evaluate preparation techniques and kind of food and the habit of eating all the food served on the plate.
8. The weight management can be related to emotional eating because acute and chronic stress modifies the desire for food conducting overeating and the ingestion of higher calorie foods. People can perform simple methods to manage stress such as progressive muscle relaxation, diaphragmatic breathing, and meditation.
9. Search strategies to help you carry out healthy food choices during vacations, trips, and social events.
10. Involve in a regular review of your progress, evaluate your goals and if necessary, establish new ones, to take care of your deepest motivation in the long term (See 2 for a review).
To remind you
A healthy weight loss comprises a variety of healthy food, high in nutrients, low in trans and saturated fats, low in grains and sugar refined, rich in fruits and vegetables and other food plants, fish, seafood, poultry, and other animal proteins. Do not forget to include water. It is a wise must!
Healthy eating has to be accompanied by a physical training program and an assessment of the behaviors that can improve or block your goal toward reaching and maintaining an ideal weight.
Remember to visit the office of your nutritionist, psychologist, and/or group of support in your own community to assure yourself of keeping on your way to success… Go for it! Your talent is on your side! Count on your own commitment!
I will appreciate your comments related to the information I have shared with you.
1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.
2. C.P. Kelley, G. Sbrocco, and T. Sbrocco. Behavioral Modification for the Management of Obesity. Prim Care. 2016 March; 43(1): 159–175. doi:10.1016/j.pop.2015.10.004.
3. Pedro J. Teixeira, and Marta M. Marques. Health Behavior Change for Obesity Management. Obes Facts 2017; 10:666–673. doi: 10.1159/000484933.
4. Lauren T. Ptomey, Erik A. Willis, Jeannine R. Goetz, Jaehoon Lee, Amanda N. Szabo-Reed, Debra K. Sullivan, and Joseph E. Donnelly. Portion controlled meals provide increases in diet quality during weight loss and maintenance. J Hum Nutr Diet. 2016 April; 29(2): 209–216. doi:10.1111/jhn.12296.
5. Paul J. Arciero, Rohan Edmonds, Feng He, Emery Ward, Eric Gumpricht, Alex Mohr, Michael J. Ormsbee, and Arne Astrup. Protein-pacing caloric-restriction enhances body composition similarly in obese men and women during weight loss and sustains efficacy during long-term weight maintenance. Nutrients 2016, 8, 476; doi:10.3390/nu8080476.
Is Healthy Weight Loss for Women Possible? Sure, it is! Let´s discover how to achieve this possibility
Healthy Weight Loss for Women can be achieved. It is very important to shoot an appraising glance at your eating, your physical activities and your behaviors related to control your weight.
Aura T. Chavez Zobel
Aura T. Chavez Zobel